Eggs vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 16.2g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg yolk — 334 vs 366 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Eggs | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 334 kcal | 366 kcal | -9% |
| Macronutrients | |||
| Water | 52.1 g | 6.24 g | +735% |
| Protein | 16.2 g | 51.1 g | -68% |
| Total lipid (fat) | 28.8 g | 3.33 g | +765% |
| Carbohydrate, by difference | 1.02 g | 32.9 g | -97% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.542 mg | |
| Riboflavin (Vitamin B2) | 0.467 mg | 0.298 mg | +57% |
| Niacin (Vitamin B3) | — | 3.43 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.618 mg | |
| Vitamin E (alpha-tocopherol) | 5.64 mg | — | |
| Minerals | |||
| Calcium, Ca | — | 338 mg | |
| Iron, Fe | — | 7.34 mg | |
| Magnesium, Mg | — | 313 mg | |
| Phosphorus, P | — | 726 mg | |
| Potassium, K | — | 2480 mg | |
| Sodium, Na | — | 2.00 mg | |
| Zinc, Zn | — | 4.44 mg | |
| Copper, Cu | — | 1.51 mg | |
| Manganese, Mn | — | 3.81 mg | |
| Selenium, Se | 55.8 ug | 45.8 ug | +22% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 328 kcal | 366 kcal | -10% |
| Energy (Atwater Specific Factors) | 334 kcal | 339 kcal | -1% |
| Energy | 1400 kj | 1530 kj | -8% |
| Nitrogen | 2.59 g | 8.18 g | -68% |
| Ash | 1.89 g | 6.45 g | -71% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 45.9 ug | — | |
| Betaine | 0.900 mg | 2.80 mg | -68% |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 2.00 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 2.00 ug | — | |
| cis-Lutein/Zeaxanthin | 121 ug | — | |
| Alpha-carotene (Provitamin A) | 612 ug | — | |
| Zeaxanthin | 546 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.02 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.300 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.140 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Tryptophan (EAA) | 0.174 g | 0.616 g | -72% |
| Threonine (EAA) | 0.789 g | 1.97 g | -60% |
| Isoleucine (EAA, BCAA) | 0.766 g | 2.31 g | -67% |
| Leucine (EAA, BCAA) | 1.35 g | 4.11 g | -67% |
| Lysine (EAA) | 1.20 g | 3.06 g | -61% |
| Methionine (EAA) | 0.398 g | 0.622 g | -36% |
| Phenylalanine (EAA) | 0.673 g | 2.86 g | -76% |
| Tyrosine (conditionally essential) | 0.684 g | 1.74 g | -61% |
| Valine (EAA, BCAA) | 0.846 g | 2.31 g | -63% |
| Arginine (conditionally essential) | 1.12 g | 3.93 g | -72% |
| Histidine (EAA) | 0.369 g | 1.27 g | -71% |
| Alanine | 0.769 g | 2.86 g | -73% |
| Aspartic acid | 1.50 g | 4.98 g | -70% |
| Glutamic acid | 1.99 g | 9.08 g | -78% |
| Glycine (conditionally essential) | 0.470 g | 1.79 g | -74% |
| Proline (conditionally essential) | 0.748 g | 2.84 g | -74% |
| Serine | 1.29 g | 2.70 g | -52% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.425 g | 1.01 g | -58% |
| Daidzein | 0.020 mg | 64.5 mg | -100% |
| Genistein | 0.010 mg | 87.3 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 7.00 mg | -87% |
| Choline from phosphatidylcholine | 630 mg | 63.0 mg | +900% |
| Choline from phosphocholine | 1.00 mg | 1.50 mg | -33% |
| Choline from sphingomyelin | 45.0 mg | 0.800 mg | +5525% |
| Free Choline | 1.30 mg | 120 mg | -99% |
| Total Choline | 680 mg | 190 mg | +258% |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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